run for 40 mins at a moderate pace.  able to cover 5.30 miles and felt ok considering the legs gone noodle workout the day before.  skipping bjj due to shoulder still sore from tuesday bjj.

same time as fight gone bad – box jump (8 risers per side), deadlift 80 lbs, wall shot (12 lbs), jumping lunges and jump rope. best round was 20 deadlifts, 32 wall shots, 11 box jumps, 15 jumping lunges and 143 jump rope.

5×800 at all out pace – don’t deviate from fastest round more than 5 secs.  rest 90 secs between rounds. grab under opponents head their gi then grab opponents pant leg jump to knee on stomach, if opponent rolls away throw leg that is on stomach around opponent’s head and start to attack arms using […]

ladder down using 50 lbs dumb bell swings (20 to 1) ladder up push ups (1 to 20).  from is key, back started to get tired, made it to 17 on the push ups before dropping to knees.

7 Rounds For time: Use a pair of 1 Pood Kettle bells or 35lbs dumbells 7 Reps, Overhead, anyway, Press, Push press or Push Jerk 7 Reps, Hang Squat Cleans 7 Reps, Lunge steps, bells in rack position 7 Reps, Swings 7 Reps, Burpee Dead lifts great cardio workout…i mean great freakin’ cardio workout!!!  completed […]